How to do it
- Stand on one foot on the edge of a step, holding something for balance.
- Lower the heel into a full stretch below the step.
- Press all the way up onto the toes and pause.
Cues that matter
- One leg at a time doubles the load without any equipment.
- Hold a dumbbell in the free hand once 20 reps get easy.
Common mistakes
- Using the support hand to pull yourself up.
- Rushing through partial reps.
Muscles worked
Primary
- Calves
- Gastrocnemius
- Soleus
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Single-Leg Calf Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the calves with different equipment — for a day the bodyweight is taken, or a gym that does not have one.